External Obliques

The obliques wrap around the trunk on each side to form our waists and join to the linea alba, a band of connective tissue running down the front of the abdomen.

Origin

• Lowest 8 ribs

Insertion

• Front 1/2 of the iliac crest
  
• Linea alba

Actions

• Contraction of one side alone laterally bends the trunk to that side
  
• and rotates the trunk to the other side
  
• Compresses the abdomen and supports the abdominal viscera

Daily uses

• Raking leaves

Erector Spinae

The erector spinae (sometimes known as sacrospinalis) is often described as a group of different muscles called iliocostalis, longissimus and spinalis. Erector spinae consists of lots of small fibres which are situated very close to the spine.

Origin

• Posterior crest of the ilium
• Lower posterior surface of the sacrum
• Lower 7 ribs
• Spinous processes of T9-L5
• Transverse processes of T1-12

Insertion

• Angles of the ribs
• Transverse processes of all vertebrae
• Base of the skull

Actions

• Extension of the spine
• Lateral flexion (side-bending) of the spine
• Maintains correct curvature of the spine

Daily uses

• Maintaining good posture

Intercostals

Origin:         Ribs 1-11

Insertion:    Ribs 2-12

Actions:      Elevation or Depression of the Ribs

Internal Obliques

The internal obliques wrap around the waist and insert into the linea alba, a cord like strip of connective tissue running down the centre of the abdomen.

Origin

• Iliac crest
  
• Inguinal ligament
  
• Thoracolumbar fascia

Insertion

• Lower 3-4 ribs
  
• Linea alba

Actions

• Contraction of one side alone laterally bends the trunk to that side
  
• and rotates the trunk to the other side
  
• Compresses the abdomen and supports the abdominal viscera

Daily uses

• Raking leaves

Latissimus Dorsi

The Latissimus dorsi muscle is one of the largest in the body. It is a powerful extensor muscle of the arm and is used extensively in chinning and climbing. They are commonly known at the lats.

Origin

• Posterior crest of the ilium (via the Thoracolumbar fascia) 
  
• Posterior sacrum
  
• Spinous processes of T7-L5

Insertion

• Intertubercular groove (between the greater and lesser tuberosities) of the humerus

Actions

• Extension
  
• Internal rotation
  
• Adduction

Daily uses

• Pushing on the arms of a chair when standing up

Quadratus Lumborum

The quadratus lumborum or QL is a common cause of back pain which is to one side and comes on after lifting or twisting.

Origin

• Posterior iliac crest
• Iliolumbar ligament

Insertion

• Twelfth rib
• Transerve processes of L1-L4

Actions

• Laterally flexes (side-bends) trunk

Daily uses

• Bending sideways to pick something up

Rectus Abdominus

Rectus Abdominus is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape!

Origin

• Crest of the pubis
  
• Pubic symphesis

Insertion

• Xiphoid process (base of the sternum)
  
• 5th,6th and 7th costal cartilages

Actions

• Flexes lumbar spine

Daily uses

• Moving from lying to sitting

Transversus Abdominus 

Transversus Abdominus is often abbreviated to TVA. This is a very important core muscle which is vital in maintaining good posture. Activities such as Pilates focus on contraction of the TVA.

Abductor Pollicis Longus

Origin:  

Posterior surfaces of ulna, radius and interosseous membrane

Insertion:

Base of 1st metacarpal

Action:

Abducts thumb and extends it at carpometacarpal joint

Extensor Pollicis Longus

The tendon of Extensor Pollicis Longus can be seen on the radial side of the wrist, at the base of the thumb where it forms the lower border of the 'anatomical snuffbox' a triangular shape between two tendons.

Origin

• Upper posterior surface of the ulna

Insertion

• Base of the distal phalanx of the thumb

Actions

• Extension of the wrist
  
• Extension of the thumb

Daily uses

• Releasing your grip on an object

Flexor Carpi Radialis

Flexor Carpi Radialis crosses the elbow joint and so is also a weak elbow flexor.

Origin

• Medial epicondyle of the humerus

Insertion

• Base of the 2nd and 3rd metacarpals

Actions

• Flexion of the wrist
  
• Radial deviation of the wrist

Daily uses

• Pulling rope towards you

Flexor Carpi Ulnaris

Flexor carpi ulnaris is one of the wrist flexor muscles of the front (palmar) aspect of the forearm. It also helps extensor carpi ulnaris to ulnar deviate the wrist.

Origin

• Medial epicondyle of the humerus

Insertion

• Base of the 5th metacarpal
  
• Pisiform and hook of hamate

Actions

• Flexion of the wrist
  
• Ulnar deviation (adduction) of the wrist

Daily uses

• Pulling rope towards you

Biceps Brachii

The Biceps brachii crosses both the elbow and shoulder joints. Its action on the shoulder joint is very weak flexion. The Biceps brachii works most efficiently in flexing the elbow joint when the forearm is supinated (palm facing up). The bicep curl is the most commonly used exercise to strengthen this muscle.

Origin

• Long head - top of the glenoid fossa
• Short head - coracoid process

Insertion

• Bicipital tuberosity of the radius
• Bicipital aponeurosis into the deep fascia of the forearm.

Actions

• Elbow flexion
• Supination of the forearm

Daily uses

• Picking up a shopping bag

Anconeus

The Anconeus works alongside Triceps Brachii in extending the elbow. It also acts to pull the synovial membrane out of the way of the olecranon process when the elbow is extending.

Origin

• Posterior surface of the lateral condyle of the humerus

Insertion

• Posterior surface of the upper ulna and its olecranon process

Actions

• Elbow extension

Daily uses

• Pushing a door closed

Brachialis

The brachialis acts to flex the elbow whether in pronation or supination, along with Biceps brachii. As Brachialis is attached to the Ulna, which cannot rotate, it is the only true flexor of the elbow.

Origin

• Lower half of the anterior humerus

Insertion

• Coronoid process of the ulna

Actions

• Flexion of the elbow

Daily uses

• Picking up shopping bags

Brachioradialis

The Brachioradialis muscle acts to supinate the forearm from a pronated position, when it flexes the elbow. When starting in a supinated position, it acts to pronate the hand as it flexes the elbow.

Origin

• Lower 2/3 of the lateral supracondylar ridge of the humerus

Insertion

• Styloid process of the radius

Actions

• Elbow flexion
• Pronation
• Supination

Daily uses

• Turning a corkscrew

Extensor Carpi Radialis Brevis

Extensor Carpi Radalis Brevis is the shorter of the two extensor carpi radialis muscles which are found in the forearm and extend the wrist. The word brevis means short in latin. 

Origin

• Lateral epicondyle of the humerus

Insertion

• Base of the 3rd metacarpal (dorsal side)

Actions

• Extension of the wrist
• Radial deviation (abduction) of the wrist

Daily uses

• Typing

Extensor Carpi Radialis Longus

Extensor Carpi Radialis Longus is, as the name suggests, the longer of the two extensor carpi radialis muscles as its origin is the ridge above the lateral epicondyle of the humerus, unlike the other wrist extensors which attach to the epicondyle itself.

Origin

• Lateral supracondylar ridge of the humerus

Insertion

• Base of the 2nd metacarpal (dorsal side)

Actions

• Extension of the wrist
• Radial deviation (abduction) of the wrist

Daily uses

• Typing

Extensor Carpi Ulnaris

Extensor carpi ulnaris is located on the back (dorsum) of the forearm amongst the other wrist extensors. This is the only muscle responsible for ulnar deviation (moving the hand sideways in the direction of the little finger).

Origin

• Lateral epicondyle of the humerus

Insertion

• Base of the 5th metacarpal (dorsal side)

Actions

• Extension of the wrist
• Ulnar deviation (adduction) of the wrist

Daily uses

• Accelerating a motorbike

Extensor Digitorum Communis

Extensor Digitorum Communis is sometimes simply referred to as Extensor Digitorum. It is one of the extensor muscles of the wrist, found in the forearm.

Origin

• Lateral epicondyle of the humerus

Insertion

• Splits into 4 tendons which insert to the bases of the 2nd and 3rd Phalanges of the four fingers

Actions

• Extension of the wrist
• Extension of the fingers

Daily uses

• Pulling the hand back and straightening the fingers to wave

Flexor Digitorum Superficialis

Flexor Digitorum Superficialis is sometimes also known as Flexor Digitorum Sublimis.

Origin

• Medial epicondyle of the humerus
• Medial coronoid process
• Radial tuberosity

Insertion

• Splits into 4 tendons which insert to the sides of the middle Phalange of the four fingers

Actions

• Flexion of the wrist
• Flexion of the fingers

Daily uses

• Making a fist

Coracobrachialis

Origin:

Tip of coracoid process of scapula

Insertion:

Middle third of medial surface of humerus

Action:

Helps to flex and adduct arm

Extensor Pollicis Brevis

Origin:

Posterior surfaces of radius and interosseous membrane

Insertion:

Base of proximal phalanx of thumb

Action:

Extends proximal phalanx of thumb at carpometacarpal joint

Flexor Pollicis Longus

The word pollicis refers to the thumb and so the flexor pollicis longus is the long muscle which flexes the thumb!

Origin

• Middle anterior surface of the radius

Insertion

• Base of the distal phalanx of the thumb

Actions

• Flexion of the thumb 
  
• Flexion of the wrist

Daily uses

• Gripping something tightly

Palmaris Longus

Origin: Medial epicondyle of humerus

Insertion: Distal half of flexor retinaculum and palmar aponeurosis

Action: Flexes hand (at wrist) and tightens palmar aponeurosis

Pronator Quadratus 

Pronator Quadratus works in conjunction with Triceps Brachii during pronation with elbow extension.

Origin

• Lower quater of the anterior surface of the ulna

Actions

• Pronation

Daily uses

• Turning a screwdriver

Pronator Teres

Pronator Teres works the hardest when the elbow is flexing and the hand simultaneously pronating.

Origin

• Medial supracondylar ridge of the humerus
• Medial side of the coronoid process of the ulna

Insertion

• Middle 1/3 of the outer surface of the radius

Actions

• Pronation 
• Elbow flexion

Daily uses

• Turning a screwdriver

Supinator 

The supinator muscle assists Biceps brachii in supinating the hand, that is turning it over so that the palm faces up. To isolate the supinator muscle, supinate the hand whilst extending the elbow as this takes out the Biceps muscle.

Triceps Brachii 

The Triceps Brachii also assists Latissimus Dorsi in extending the shoulder joint. It contracts strongly during the up phase of a push up, to straighten the arm.

External Obliques

The obliques wrap around the trunk on each side to form our waists and join to the linea alba, a band of connective tissue running down the front of the abdomen.

Origin

• Lowest 8 ribs

Insertion

• Front 1/2 of the iliac crest
  
• Linea alba

Actions

• Contraction of one side alone laterally bends the trunk to that side
  
• and rotates the trunk to the other side
  
• Compresses the abdomen and supports the abdominal viscera

Daily uses

• Raking leaves

Erector Spinae

The erector spinae (sometimes known as sacrospinalis) is often described as a group of different muscles called iliocostalis, longissimus and spinalis. Erector spinae consists of lots of small fibres which are situated very close to the spine.

Origin

• Posterior crest of the ilium
• Lower posterior surface of the sacrum
• Lower 7 ribs
• Spinous processes of T9-L5
• Transverse processes of T1-12

Insertion

• Angles of the ribs
• Transverse processes of all vertebrae
• Base of the skull

Actions

• Extension of the spine
• Lateral flexion (side-bending) of the spine
• Maintains correct curvature of the spine

Daily uses

• Maintaining good posture

Intercostals

Origin:         Ribs 1-11

Insertion:    Ribs 2-12

Actions:      Elevation or Depression of the Ribs

Internal Obliques

The internal obliques wrap around the waist and insert into the linea alba, a cord like strip of connective tissue running down the centre of the abdomen.

Origin

• Iliac crest
  
• Inguinal ligament
  
• Thoracolumbar fascia

Insertion

• Lower 3-4 ribs
  
• Linea alba

Actions

• Contraction of one side alone laterally bends the trunk to that side
  
• and rotates the trunk to the other side
  
• Compresses the abdomen and supports the abdominal viscera

Daily uses

• Raking leaves

Latissimus Dorsi

The Latissimus dorsi muscle is one of the largest in the body. It is a powerful extensor muscle of the arm and is used extensively in chinning and climbing. They are commonly known at the lats.

Origin

• Posterior crest of the ilium (via the Thoracolumbar fascia) 
  
• Posterior sacrum
  
• Spinous processes of T7-L5

Insertion

• Intertubercular groove (between the greater and lesser tuberosities) of the humerus

Actions

• Extension
  
• Internal rotation
  
• Adduction

Daily uses

• Pushing on the arms of a chair when standing up

Quadratus Lumborum

The quadratus lumborum or QL is a common cause of back pain which is to one side and comes on after lifting or twisting.

Origin

• Posterior iliac crest
• Iliolumbar ligament

Insertion

• Twelfth rib
• Transerve processes of L1-L4

Actions

• Laterally flexes (side-bends) trunk

Daily uses

• Bending sideways to pick something up

Rectus Abdominus

Rectus Abdominus is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape!

Origin

• Crest of the pubis
  
• Pubic symphesis

Insertion

• Xiphoid process (base of the sternum)
  
• 5th,6th and 7th costal cartilages

Actions

• Flexes lumbar spine

Daily uses

• Moving from lying to sitting

Transversus Abdominus 

Transversus Abdominus is often abbreviated to TVA. This is a very important core muscle which is vital in maintaining good posture. Activities such as Pilates focus on contraction of the TVA.

The ______________ is found in the front of the lower leg, in the outer more muscle bound compartment.

Origin

• Lateral condyle of the tibia
• Head and anterior surface of the fibula
• Interosseous membrane (between tibia and fibia)

Insertion

• Dorsal (top) surface of the middle and end phalanges of the four outer toes.

Actions

• Extends toes 
• Dorsiflexion
• Eversion

Daily uses

• Walking upstairs and making sure the toes clear the steps

The ______________ is the only muscle responaible for extending (pulling back) the big toe.

Origin

• Middle 2/3 of the inner surface of the front of the fibula

Insertion

• Distal phalanx of the big toe

Actions

• Extension of the big toe
• Dorsiflexion
• Inversion

Daily uses

• Walking up the stairs it pulls the big toe up to clear the step

The ______________  causes the toes to grip and mold to the floors surface which is vital in maintaining balance on rough surfaces. The image opposite shows the tendons passing under the foot. Walking barefoot on an uneven surface is an excellent exercise for this muscle.

Origin

• Lower 2/3 of the posterior surface of the tibia

Insertion

• Plantar (bottom) aspect of the base of the distal (furthest) phalanges of each of the four toes

Actions

• Plantarflexion
• Inversion
• Flexion of the toes

Daily uses

• Gripping with the toes

The ______________  bends the big toe when you curl up your foot. It is called 'Hallucis' as the word Hallux means great or big toe in latin. This muscle also supports the longitudinal arch of the foot.

Origin

• Lower 2/3 of the posterior surface of the fibula

Insertion

• Plantar (sole of the foot) aspect of the base of the distal (furthest) phalange of the big toe

Actions

• Flexion of the big toe 
• Inversion
• Plantarflexion

Daily uses

• Pushing off the surface in walking

The ______________  is the largest and most superficial of the calf muscles. Together the ______________, Soleus and Plantaris are known as Triceps Surae. The ______________ is the main propellant in walking and running.

Origin

• Lower posterior surface of the femur above the medial condyle
• Lateral condyle of the femur

Insertion

• Posterior surface of the calcaneus via the achilles tendon

Actions

• Plantar flexion

Daily uses

• Standing on tip toes

The ______________  is one of the peroneal muscles which pass down the outside of the lower leg and evert (turn out) the foot. These muscles are sometimes referred to as fibularis longus and brevis due to their attchments on the fibula.

Origin

• Head of fibula
• Upper 2/3 of fibula

Insertion

• Base of underside of first metatarsal
• Undersurfaces of cuneiforms

Actions

• Eversion
• Plantarflexion

Daily uses

• Walking on uneven surfaces

The ______________ is one of the peroneal muscles which pass down the outside of the lower leg and evert (turn outwards) the foot. These muscles are sometimes referred to as Fibularis brevis and longus due to their attchments on the fibula.

Origin

• Lower 2/3 of the lateral surface of the fibula

Insertion

• Base of the 5th metatarsal

Actions

• Eversion
• Plantarflexion

Daily uses

• Walking on uneven surfaces

The _________ is a weak flexor of the leg at the knee joint and a plantar flexor of the foot at the ankle joint. It is a rudimentary muscle, which is sometimes compared to the one in the forearm. (See "palmaris longus")

Origin: Inferior aspect of lateral supracondylar line of distal femur

Insertion: Middle 1/3 of the posterior calcaneal surface, just medial to Achilles tendon

Action:  Plantar flexor of ankle; also flexes knee

The _________ is a small muscle which is often described as the key of the knee joint. It unlocks the knee joint by rotating the femur at the beginning of knee flexion to allow full knee flexion to occur.

Origin

• Lateral condyle of the femur

Insertion

• Upper posterior surface of the tibia, above the soleal (popliteal) line

Actions

• Knee flexion
• Internal rotation of the knee when it is flexed

Daily uses

• Walking

The _________ is a large large muscle, deep to Gastrocnemius. Together the Gastrocnemius, _________  and Plantaris are known as Triceps Surae. _________ is used constantly in standing to maintain an upright position.

Origin

• Upper half of the posterior surface of the tibia, along the soleal line
  
• Upper third of the posterior fibula

Insertion

• Posterior surface of the calcaneus via the achilles tendon

Actions

• Plantar flexion

Daily uses

• Standing upright

The ______ forms the main fleshy part of the outside of the shin.

The ______  is the deepest of all the calf muscles. It helps to support the arch of the foot.

The ______ is located deep in the thigh underneath the Rectus Femoris muscle. The ______  is a human anatomy muscle of the thigh. Its scientific name is Cruraeus. It is part of the quadriceps femoris group of muscles which also includes vastus lateralis, vastus medialis and rectus femoris which work together to control movement of the leg. ______  controls movement of the knee.

Origin

• Outer surface of the greater trochanter of the femur
• Upper half of the linea aspera

Insertion

• Patella via the quadriceps tendon and then the tibial tuberosity via the patella tendon

Actions

• Knee extension

Daily uses

• Cycling
• Walking up stairs

The ______ is the most lateral (outer) of the four quadriceps muscles and is felt on the outside top of the thigh.

The ______ is the most medially (inner) located of the quadricep muscles. The portion of the muscle just above the knee is known as VMO (vastus medialis oblique). This is important in stabilising theknee joint and often becomes inhibited following injury.

Origin

• Intertrochanteric line (between the greater and lesser trochanters of the femur)
• Medial lip of the linea aspera of the femur

Insertion

• Patella via the quadriceps tendon and then the tibial tuberosity via the patella tendon

Actions

• Knee extension

Daily uses

• Cycling
• Walking up stairs

Deltoid

3-1-7

Origin

Anterior: Lateral 1/3 of the clavicle
Middle: Acromion process of scapula
Posterior: Spine of the scapula

Insertion

Deltoid tuberosity on the humerus

Actions

Anterior:  Shoulder flexion and medial rotation, horizontal adduction of shoulder

Middle: Adduction of shoulder

Posterior: Extension, horizontal abduction, and lateral rotation of shoulder

Daily uses

Lifting

Pectoralis Major

3-1-5

Origin

Clavicular Head: Medial 1/2-2/3 of clavicle

Sternocostal Head: Sternum to 6th rib, cartilages of true ribs, aponeuroses of external abdominal obliques

Insertion

Lateral lip of Intertubercular groove (between the greater and lesser tubercles) of the humerus

Actions

Shoulder flexion

Medial rotation

Adduction

Horizontal Adduction

extension of shoulder from flexed position (assists in forced inhalation)

Daily uses

Using roll-on deoderant

Teres Major

1-1-3

Origin: Dorsal surface of inferior angle of the scapula

Insertion: Medial Lip of Intertubercular goove (between the greater and lesser tubercles) of the humerus

Actions:

• Adduction
• Medial rotation
• Extension

Daily uses

Tucking the back of your shirt into your trousers

 Latissimus Dorsi

4-1-3

The Latissimus dorsi muscle is one of the largest in the body. It is a powerful extensor muscle of the arm and is used extensively in chinning and climbing. They are commonly known at the lats.

Origin

• Posterior crest of the ilium
• Thoracolumbar aponeuroses arising from Spinous processes of T7-L5
• Sacral crest
• Lower 3-4 ribs

Insertion

• Floor of Intertubercular groove (between the greater and lesser tuberosities) of the humerus

Actions

• Extension
• Medial rotation
• Adduction

Daily uses

Pushing on the arms of a chair when standing up

Coracobrachialis

1-1-2

Origin: Tip of coracoid Process

Insertion: Middle of medial Shaft of humerus between triceps brachii and brachialis

Actions:

• Flexion
• Adduction of shoulder

Infraspinatus

1-1-4

Origin

Infraspinous Fossa

Insertion

Greater tubercle of humerus

Actions

Lateral Rotation

Adduction

Horozontal abduction

Extension of shoulder

Daily uses

Starting a lawn mower

Synergist: Teres Minor

Antagonist: Subscapularis

Subscapularis

1-1-1

Origin

Subscapular Fossa

Insertion

Lesser tubercle of humerus

Actions

Medial rotation of shoulder

Daily uses

Tucking the back of your shirt into your trousers

Synergist: Pectoralis Major, Latisimus Dorsi, Teres Major

Antagonist: Infraspinatus, Teres Minor

Supraspinatus

1-1-1

Origin

Supraspinous Fossa

Insertion

Greater tubercle of humerus

Actions

Abduction of shoulder

Daily uses

Holding shopping bags away from the body

Synergist: Deltoid

Antagonist: infraspinatus, teres minor, pectoralis major, and latisimus dorsi

Teres Minor

1-1-4

Origin

Superior 2/3 of lateral border of scapula

Insertion

Greater tubercle of humerus

Actions

Lateral Rotation

Adduction of shoulder

Horizontal abduction

Extension of shoulder

Daily uses

Pulling cord on lawn mower

Synergist: Infraspinatus

Antagonist: Subscapularis, pectoralis major, and latisimus dorsi

Levator Scapulae

1-1-5

Origin
- Transverse processes of C1-C4

Insertion
- Medial border of the scapula, between superior angle and spine

Actions
- Scapula elevation
- Downward rotation of scapula
- Adduction of scapula
- Lateral flexion and rotation of the cervical spine (each side independently ipsilateral)
- Extension of the cervical spine (bilaterally)

Daily uses
- Shrugging shoulders

Synergist
- Rhomboid Major, Rhomboid Minor (downward rotation)
- Trapezius (Upper Fibers, Bilaterally)
- Splenius Capitus (To Same Side)

Antagonist
- Trapezius - lower fibers (scapular depression, upward rotation)
- Serratus anterior - (abducts scapula)
- Sternocleidomastoid - Flexes neck

Shortened Position
- Pull scapula upward and medially
- Pull neck to same side shoulder

Lengthened Position
- bend neck to opposite shoulder

Pectoralis Minor

1-1-3

Origin
- Anterior surface of ribs 3-5 near costal cartilages

Insertion
- Coracoid process of the scapula

Actions
- Depression of scapula
- Abduction
- Downward rotation of scapula
(Elevation and anterior tilt when working alone)

Daily uses
- Pushing a door open

Synergist
- Trapezius (Lower Fibers) & Serratus Anterior (scapular depression)
- Serratus Anterior (abduction of scapula)

Antagonist
- Trapezius (Upper Fibers), Rhomboid Major, Rhomboid Minor, Levator Scapula (scapular elevation)
- Trapezius (Middle Fibers), Rhomboid Major, Rhomboid Minor (scapular adduction)

Shortened Position
- Pull scapula upward and medially
- Pull neck to same side shoulder

Lengthened Position
- bend neck to opposite shoulder

Rhomboids

                                      2-2-3

Origin
- Minor: Spinous processes of C7-T1
- Major Spinous processes of T2-T5

Insertion
- Minor: Medial border of the scapula at spine
- Major: Medial border of the scapula, below the level of the spine.

Actions
- Scapula Elevation
- Downward rotation of the scapula
- Adduction of scapula

Daily uses
- Pulling to draw open

Synergist
- Trapezius - Middle Fibers (adduction)
- Levator Scapula (downward rotation)
- Trapezius (Upper Fibers) - (Elevation)

Antagonist
- Trapezius (Upper &Lower Fibers) - (upward rotation of scapula)
- Trapezius (Lower Fibers), Serratus Anterior, Pectoralis Minor (depression of scapula)
- Serratus Anterior, Pectoralis Minor (Abduction)

Shortened Position
- pull arm back and onto lumbar spine. Bring shoulder blades together.

Lengthened Position
- Like pushing a drawer closed

Serratus Anterior

                                    1-1-3

Origin
- Lateral surfaces of upper nine ribs at the side of the chest

Insertion
-  Anterior surface of medial border of scapula

Actions
- Scapula abduction (protraction & rotation of the scapula upwards)
- Depression of Scapula
- Holds medial border of scapula against rib cage

Daily uses
- Reaching up to open a high window

Synergist
- Pectoralis Minor (abduction)
- Pectoralis Minor, Trapezius (Lower Fibers) (depression)

Antagonist
- Trapezius (Middle Fibers), Rhomboid Major. Rhomboid Minor
(Adduction)
- Trapezius (Upper Fibers), Rhomboid Major, Rhomboid Minor, Levator Scapula (elevation of scapula)

Shortened Position
- Pull arm away from body, like when reaching up to open a high window

Lengthened Position
- protract scapula

Trapezius

                                     4-3-7

Origin
- Occipital protuberance (base of skull)
- Medial 1/3 of superior nuchal line
- Nuchal ligament
- Spinous processes of C7-T12

Insertion
- Lateral 1/3 of the clavicle
- Acromion process
- Superior edge of spine of scapula

Actions
- Scapula elevation
- Depression
- Adduction
- Upward rotation of scapula
- Lateral flexion
- Contralateral rotation of head and neck
- Bilaterally extends the head and neck

Daily uses
- Shrugging shoulders
- Overhead movements

Synergist
- Adduction: Rhomboid Major, Rhomboid Minor
- Neck Extension (Bilaterally): Levator Scapula, Splenius Capitus, Splenius Cervicis
- Elevation of scapula: Rhomboid Major, Rhomboid Minor, Levator Scapula

Antagonist
- Downward rotation: Rhomboid Major, Rhomboid Minor, Levator Scapula
- Abduction: Serratus Anterior, Pectoralis Minor
- Neck Flexion: Sternocleidomastoid

Shortened Position
- Pull arm away from body, like when reaching up to open a high window

Lengthened Position
- protract scapula

Sternocleidomastoid

 


                                      2-1-3

Origin
    * Manubrium of sternum
    * Superior surface of medial 1/3 clavicle

Insertion
    * Mastoid process

Actions
    * Bi-laterally flexion of neck.
    * Unilaterally: Lateral flexion
    * Contralateral rotation of neck

Daily uses
    * Looking at the floor
    * Looking over your shoulder
    * Holding the phone between your ear and shoulder

Synergist
Flexion - Anterior Scalene, Longus Capitus, Longus Colli
Rotation - Trapezius, Scalene

Antagonist
Extension - Levator Scapula, Splenius Capitus, Splenius Cervicis

Shortened position: chin to chest and rotated to opposite side

Lengthened: rotate to same side tilt head back

Splenius Capitus

                                2-2-3

Origin:
- ligament nuchae
- spinous processes C7-T3

Insertion
- Mastoid process of temporal

- Mastoid process of occipital bone

Action:
- bilateral contraction: extension of head & neck
- Unilateral contraction: Ipsilateral rotation and lateral flexion of head & neck

Synergists:

- Splenius Cervicis
- Semispinalis Capitis
- Superior portion of trapezius

Antagonists:

-Sternocleidomastoid

Shortened Positions: extension


Lengthened Positions: flexion and head tilted back

Splenius Cervicis

                                   1-1-3

Origin: spinous process of T3-T6

Insertion: transverse processes of C2-C4

Action:
   1. bilateral contraction: extend head & neck
   2. unilateral contraction: rotate and laterally bend head & neck to the contracted (same) side

Synergist:
- Splenius Cervicis
- Semispinalis Capitis
- Superior portion of trapezius

Antagonists:
- Sternocleidomastoid

Shortened Positions: extend head and neck

Lengthened Positions: flex head and neck

Scalenes

                           1-2-2

Origin: transverse processes of C2-C7

Insertion: 1st 2 ribs

Action:
- bilaterally flexes the neck
- laterally flexes to the contracted side

Synergist:
- Sternocleidomastoid
- Longus Capitis
- Longus Colli

Antagonists:

- Levator Scapula (Bilaterally)

- Splenius Capitus (Bilaterally)

- Splenius Cervicis (Bilaterally)

Shortened Positions: Head forward and rotated

Lengthened Positions: Head and neck extended to one side

Masseter

                                    1-1-2

Origin:
- zygomatic arch of maxilla

Insertion:
- lateral surface of mandibular ramus

Action:
- Closes the lower jaw
- Unilaterally: lateral jaw motion to same side

Synergist:
- temporalis

Antagonists:
- platysma

Shortened Positions: Jaw clenched

Lengthened Positions: Jaw open

Temporalis

1-1-2

Origin:
- Lateral surface of temporal bone

Insertion
- Coronoid process of mandible

Action:
- Elevates mandible
- retraction of jaw

Synergist:
- masseter - closes jaw

Antagonists:
- platysma - opens jaw

Shortened Positions:
-Closed jaw

Lengthened Positions:
- open jaw

Occipitofrontalis

                                     3-2-3

Origin:

- lateral 2/3 of superior nuchal line in occiput

- mastoid process of temporal bone

- epicranial apaneurosis (galea apaneurotica)

Insertion:

- Skin of occipital and frontal regions

Action:

- Frontalis: Raises eyebrow, wrinkles forehead

- Occipitals: Anchors and retracts galea posteriorly

Synergist:

- none

Antagonists:

- Obicularis occuli

- Procerus

Shortened Positions:

- Lift eyebrows

Lengthened Positions:

- Depress eyebrows

Zygomaticus Major

1-1-1

Origin:

- Anterior zygomatic arch

Insertion

- Skin and obicularis oris at the angle of the mouth

Action:

- pulls angles of the mouth superiorly and laterally

Synergist:

Antagonists: depressor anguli aris

Shortened Positions: Smile

Lengthened Positions: frown

Intercostals

Intercostals

Origin:         Ribs 1-11

Insertion:    Ribs 2-12

Actions:      

• Elevation or Depression of the Ribs
• Maintains intercostal spaces

Synergist

Antagonist

Shortened

Lengthened

Internal Obliques

Internal Obliques

The internal obliques wrap around the waist and insert into the linea alba, a cord like strip of connective tissue running down the centre of the abdomen.

Origin

• Iliac crest
• Inguinal ligament

Insertion

• Costal cartilages of lower 4 ribs
• Abdominal aponeurosis into Linea alba

Actions

• Unilaterally: bends the trunk to that side
• Ipsilateral rotation of trunk
• Bilaterally: Flexion of spine
• Compresses the abdomen and supports the abdominal viscera

Daily uses

• Raking leaves

Synergist

Antagonist

Shortened

Lengthened

Quadratus Lumborum

Quadratus Lumborum

The quadratus lumborum or QL is a common cause of back pain which is to one side and comes on after lifting or twisting.

Origin

• Posterior iliac crest

Insertion

• Twelfth rib
• Transerve processes of L1-L4

Actions

• Laterally flexes (side-bends) trunk,
• elevation of hip
• Bilaterally: extension of lumbar spine

Daily uses

• Bending sideways to pick something up

Synergist

Extension

• Spinalis (Bilaterally)
• Longissimus (Bilaterally)
• Iliocostalis (Bilaterally)
• Multifidi
• Rotatores
• Semispinalis

Lateral flexion

• External Oblique (To Same Side)
• Internal Oblique (To Same Side)
• Latissimus Dorsi
• Spinalis (Unilaterally)
• Longissimus (Unilaterally)
• Iliocostalis (Unilaterally)

Antagonist

Extension

• Rectus Abdominus
• External Oblique (Bilaterally)
• Internal Oblique (Bilaterally)

Shortened

bend to side

Lengthened

bend to opposite side.

Rectus Abdominus

Rectus Abdominus

Rectus Abdominus is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape!

Origin

• Crest of the pubis
• Pubic symphesis

Insertion

• Xiphoid process (base of the sternum)
• 5th,6th and 7th costal cartilages

Actions

• Flexes lumbar spine
• Compression of abdominal contents

Daily uses

• Moving from lying to sitting

Synergist

Flexion

• External Oblique (Bilaterally)
• Internal Oblique (Bilaterally)

Antagonist

Extension

• Spinalis (Bilaterally)
• Longissimus (Bilaterally)
• Iliocostalis (Bilaterally)
• Multifidi
• Rotatores
• Semispinalis
• Quadratus Lumborum
• Latissimus Dorsi (When Arm is Fixed)

Shortened

Crunch

Lengthened

bridge pose

Transverse Abdominus

Transversus Abdominus is often abbreviated to TVA. This is a very important core muscle which is vital in maintaining good posture. Activities such as pilates focus on contraction of the TVA.

Origin

• Front of the iliac crest
• Inguinal ligament
• Costal cartilages of the lower 6 ribs
• Thoracolumbar fascia

Insertion

• Abdominal aponeurosis to Linea alba

Actions

• Compresses the abdomen and supports the abdominal visera

Daily uses

• Maintaining good posture

Synergist

Internal Oblique

External oblique

Antagonist

Shortened

crunched stomach, sucking in

Lengthened

Distended stomach

External Obliques

External Obliques

The obliques wrap around the trunk on each side to form our waists and join to the linea alba, a band of connective tissue running down the front of the abdomen.

Origin
    * Lowest 8 ribs

Insertion
    * Front 1/2 of the iliac crest
    * Abdominal Aponeurosis

Actions
    * Bilaterally bends the trunk to that side
    * and rotates the trunk to the other side
    * Compresses the abdomen and supports the abdominal viscera

Daily uses
    * Raking leaves

Synergist
Flexion

• Internal Oblique (Bilaterally)

Rotation

• Multifidi (To Opposite Side)
• Rotatores (To Opposite Side)

Lateral Flexion

• Spinalis (Unilaterally)
• Longissimus (Unilaterally)
• Iliocostalis (Unilaterally)
• Quadratus Lumborum (Unilaterally)
• External Oblique (To Same Side)
• Internal Oblique (To Same Side)
• Latissimus Dorsi

Antagonist

Extension

• Spinalis (Bilaterally)
• Longissimus (Bilaterally)
• Iliocostalis (Bilaterally)
• Multifidi
• Rotatores
• Semispinalis
• Quadratus Lumborum

Shortened

Bend to same side

Lengthened

Bend trunk to opposite side

Spinalis

Spinalis.

Erector spinae consists of lots of small fibres which are situated very close to the spine.


Origin
    * Nuchal Ligament
    * Cervical and Thoracic Spinous processes

Insertion
    * Cervical and Thoracic Spinous processes
    * Occipital Bone

Actions
    * Extension of the spine
    * Lateral flexion (side-bending) of the spine
    * Maintains correct curvature of the spine

Daily uses
    * Maintaining good posture

Synergist
Extension
    * Longissimus (Bilaterally)
    * Iliocostalis (Bilaterally)
Lateral Flexion
    * Multifidi
    * Rotatores
    * Semispinalis
    * Quadratus Lumborum

Antagonist
Extension
    * Rectus Abdominus
    * External Oblique (Bilaterally)
    * Internal Oblique (Bilaterally)

Shortened
Doing the bridge pose

Lengthened
Arching back

Longisimus

Longisimus

Erector spinae consists of lots of small fibres which are situated very close to the spine.


Origin

•   Thoracolumbar aponeurosis
•   Lumbar and Thoracic Transverse processes

Insertion

• Cervical transverse processes
• Thoracic transverse processes
• Mastoid processes

Actions

• Extension of the spine
• Lateral flexion (side-bending) of the spine
• Maintains correct curvature of the spine

Daily uses

• Maintaining good posture

Synergist
Extension

• Spinalis (Bilaterally)
• Iliocostalis (Bilaterally)

Lateral Flexion

• Multifidi
• Rotatores
• Semispinalis
• Quadratus Lumborum

Antagonist

• Extension

• Rectus Abdominus
• External Oblique (Bilaterally)
• Internal Oblique (Bilaterally)

Shortened

• Doing the bridge pose

Lengthened

• Arching back

Iliocostalis (lateral)

Iliocostalis (lateral)

Erector spinae consists of lots of small fibres which are situated very close to the spine.

Origin

•   Thoracolumbar aponeurosis
•   Posterior Ribs

Insertion

• Cervical transverse processes
• Posterior of ribs

Actions

• Extension of the spine
• Lateral flexion (side-bending) of the spine
• Maintains correct curvature of the spine

Daily uses

• Maintaining good posture

Synergist
Extension

• Longissimus (Bilaterally)
• Spinalis (Bilaterally)

Lateral Flexion

• Multifidi
• Rotatores
• Semispinalis
• Quadratus Lumborum

Antagonist
Extension

• Rectus Abdominus
• External Oblique (Bilaterally)
• Internal Oblique (Bilaterally)

Shortened

• Doing the bridge pose

Lengthened

• Arching back

Diaphragm

Diaphragm

Origin

• Costal attachment: Inner surface of lower 6 ribs
• Lumbar attachment: Upper 2-3 lumbar vertebrae
• Sternal attachment: Inner part of xyphoid process

Insertion

• Central Tendon

Actions

• Draws down the central tendon of diaphragm and increases thoracic cavity volume

Synergist

• External intercostals

• pectoralis minor

   

• scalenes
• sternocleidomastoid

Antagonist
Compresses the thorax

• internal intercostals

Shortened

• Exhale

Lengthened

• Inhale